Skid (Marc's) log

[skid]

I turn 61 tomorrow - Think I'll buy some 10 pound plates and make 2-115lb dumbbells for a present. I have hex 120's (that I used today) but they are so bulky I don't like to use them.

Last week I pushed the deadlifts a little too hard, and paid for that this week. I just can't do heavy deadlifts every week. I need two weeks to fully recover. Plus my back was a bit sore already too.

I'm on vacation from my job for the next two weeks. Spent the day welding up a trailer for my quad to use around the farm. I have a full slate of projects for the next two weeks. I'll need to return to work to get some rest!

DL
Bar-10
155-5
265-5
375-1
440-1,1, Decided to call it here as I didn't have much more in me. CNS was fried from last week's 497-3
375-6 - Did a back off set just to get some work in.

RDL's
288-5,5, Still going light with these - could feel a stretch in my R hamstring but no issues

Super setted the next three exercises:

DB bench - tilt at 10 degrees
65's-10
120's-6,6,5, - Did 8's last week - maybe an off day for everything

Lat pull downs
180-10
260-10,10,10,

Leg curl
55-10
85-12,12,12, Happy with these, will add weight for next week

DB curls
20's -10 warm up
40's 10,10,10,

Ab wheel - 10,10, - groin is still weirdly sore from months ago. Only feel it doing these. Could have done more, but why??

[skid]

Accessory day:

Leg press
185-10
360-5
450-1
530-8,8,8, + 30 from last week - will continue to add weight

Close grip bench
Bar-10
155-5
265-1
298-3,3,3,3,3,3, - 1st 3 sets were paused 1 inch from chest (harder), followed by 3 sets paused at chest (easier).

Hack squat
sled-5
160-6,8, +3 reps from last week. Still find these difficult. Will probably keep the same weight for next week. Trying for 8 reps before adding weight.

Pull ups - getting terminology straight as I've been calling these chinups - these were pronated grip
BW- 8,8,8,8,

Leg extension machine
85-10
160-10,10,10,

Planks - 75 seconds x 2 - Hate these

[skid]

Squat
Bar-10
155-5
265-5
375-1
440-1
474lb/215kg-1,1,1, Approx 93% 1RM - Vid below of 1st - My opener will likely be somewhere around this weight
385-5 back off set


Calf raises
187-12

Comp Bench
Bar-12
155-5
220-1
265-1
308-1
342lbs/155kg-1,1,1,1, vid of first below - Approx 93% 1RM - looks like I could have paused it longer. Felt quite good though and moved well! Again close to my likely opener.
298-5 back off set


Chest supported rows
155-10
220-10,9,

Suitcase abs - 27,27, good ab burn!

[Cole Gorton]

those are some impressive top singles marc

im always impressed and jealous of your progress

[skid]

those are some impressive top singles marc

im always impressed and jealous of your progress

Thanks Cole!

I've been busy this week mixing/pouring concrete and building a rock wall. As a result had a bit of a sore back today for deadlifts. Still went not too bad.

Deadlift
Bar-10
155-5
265-5
375-1
465-1,1
508-1,1, Was going to do a third single but back said no. Vid of second set. This will likely be close to my opener


DB Bench - Tried out my new 120 pound DB's that I just made up.
50-10
85-10
120-8,8,


Lat pull downs
180-10
270-10,10,

Leg curls
55-10
100-10,10,

DB curl
25-10
40-10,10,

Ab wheel - 10,10,

[skid]

Was wrestling boulders all day for my rock wall. Cut my workout back a bit as I was a bit tired plus my knees were sore from doing lots of kneeling down.

Accessory day

Leg press
90-8
270-5
450-3
560-8,8,8, +30 from last week

Close grip paused bench - moved my grip out a bit, but still two finger widths in from my comp grip
Bar-10
155-5
265-2,3, For the second set I thought I had added my final weight so I thought I was getting strong since it felt lighter than what i expected.
309-3,3,3,3,3,3,3,

Hack squat - I have a dual purpose leg press/hack squat which comes with compromises. Specifically the angle of the bottom. When I'm doing leg press I can't recline it quite enough, and when I do hack squats I can't raise it enough. For both I'm pushing more with my toes than my heels as a result. Wearing squat shoes makes it even worse. Will try my flats next week
sled-8
160-1 - Knees didn't like this. They were sore and this seemed to aggravate them more.
90-8 - Did a lighter set and called it. Don't want to create any knee issues

Pull ups
BW + 25-3,3, Fairly big jump from BW only, but when I reach 8 of anything I add weight

Leg extension
70-10
175-1 - Again, this seemed to bother my knees so I stopped at 1 and called it a work out. As I get closer to my comp I'll be dropping accessories a bit anyways to allow for better recovery.